Race briefing: GRP 120km

Xavier Celle

πŸƒπŸΌβ€β™‚οΈ Enduraw Race Briefing for Xavier for GRP 120km πŸƒβ€β™€οΈ

1. πŸƒπŸΌβ€β™‚οΈ - Runner info

InformationsValue
NameCelle
First NameXavier
NationalityFrance
Age29
Team

Xavier, here is your race briefing for GRP 120km, we wish you a great performance for this race, best of luck!

Bonne course Xavier ! Tu vas assurer !

2. πŸ” - Race Analysis

ParametersValueUnit
Distance124.7km
Elevation Gain7005.0m
Elevation Loss8073.0m
Max altitude2595.0m
Min altitude693.07m
Avg altitude1565.4m
Distance gradient β‰₯ 12% 27km

⏬ Below, you can see your race local elevation, gradient and a 3D visualization of the profile.

🟩 Green areas refer to steeper negative gradients, while πŸŸ₯ red areas to steeper positive ones, with regard to the GRP 120km profile. 🎒

πŸ“Š The GRP 120km can be compared to similar races in terms of elevation and distances:

πŸ—ΊοΈ Here you have the map of the race. You can zoom in to explore and visualize the trace:

3. πŸ“ˆ - Pacing Strategy

Your pacing plan is customized according to 4 points:

πŸ₯‡Β Your expected finish time.

⛰️ Your positive and negative elevation gain.

⏱️ Your pacing strategy.

⏳ The natural drift at the end of the race.

This will give you crossing points to respect at key race points/aid station!

Aid StationKMDistance between (km)TimeAverage pace(min/km)
Piau (Start)0.00.000:00:0000:00
Piau7.17.101:28:1712:26
Gèdre Aller24.617.504:40:4010:59
Gavarnie34.610.006:43:5912:19
Chalet De Pailla40.55.907:59:0512:43
Gèdre Retour58.718.211:19:2111:00
Luz St-Sauveur72.914.213:56:4211:04
Refuge De La Glère86.013.117:04:3514:20
Tournaboup94.48.418:27:339:52
Refuge D'Aygues Cluses100.96.519:58:1513:57
Restaurant Merlans111.210.321:55:1711:21
Vielle Aure (Finish)124.713.524:00:009:14

4. β›ˆ - Weather conditions

(Updated 24 hours before the race, within 72h range)

ParametersValueUnit
Max temperature21Β°C
Min Temperature12Β°C
Average Temperature16Β°C
Wind speed (at departure)11.0km/h
Wind direction (at departure)33.7Β°
Risk of rain0.0/

β˜€οΈπŸŒ‘οΈπŸƒ At each aid station, the weather is predicted from your checkpoint goal time :

Aid StationCould Coverage (%)Temperature (Β°C)Wind Speed (km/h)Humidity (%)Departure Time
Piau (Start)10014.16.0752025-06-13 16:56:00
Piau10013.510.0682025-06-13 18:24:17
Gèdre Aller10018.618.8632025-06-13 21:36:40
Gavarnie10019.518.2432025-06-13 23:39:59
Chalet De Pailla10018.114.0412025-06-14 00:55:05
Gèdre Retour10020.211.5462025-06-14 04:15:21
Luz St-Sauveur020.61.0652025-06-14 06:52:42
Refuge De La Glère118.112.6432025-06-14 10:00:35
Tournaboup022.310.1522025-06-14 11:23:33
Refuge D'Aygues Cluses019.210.7432025-06-14 12:54:15
Restaurant Merlans9420.29.2442025-06-14 14:51:17
Vielle Aure (Finish)10020.76.9842025-06-14 16:56:00

πŸ‘• Make sure your equipment is adapted to the weather you will face during the race! 🧊πŸ”₯

πŸ€“ Enduraw advices:

  • Use light but warm layers during the night : be an oignon ! πŸŒ™
  • Make sure your clothes breath enough to optimize thermo-regulation 🌑️
  • At high altitude, sun glasses are good allies to avoid luminosity disturbances πŸ•ΆοΈ
  • Get technical accessories you can easily wear/take off when moving from sunlight to darker areas 🌲

5. ⏱️ - Pacing Plan

6. πŸ₯€πŸŸ - Feeding and Hydration

Nutrition and hydration are crucial to the success of a race! It is very individual and we have estimated your average carbohydrates intake based on your gender, height, age and weight (if not explicitly stated from your habits).

⏱️ Carbohydrates per hour : 0 (g/hour),

🍎 Total carbohydrates ingestion: 1911.24 (g),

πŸ’¦ Total liquid ingestion: 13140 (mL).

Aid StationKM25g CHO portion500mL water
Piau (Start)0.000
Piau7.151
Gèdre Aller24.6101
Gavarnie34.661
Chalet De Pailla40.541
Gèdre Retour58.7111
Luz St-Sauveur72.981
Refuge De La Glère86.0111
Tournaboup94.441
Refuge D'Aygues Cluses100.941
Restaurant Merlans111.271
Vielle Aure (Finish)124.771

❗At each aid station, this is the amount of carbs and water you should have ingested ❗

πŸ€“ Enduraw advices:

  • 🚩 Do not try new nutrition on race day! Make sure you eat food you know and trained with πŸƒβ€βž‘οΈ
  • To counterbalance sweating, make sure you have isotonic drinks or salty food during your effort πŸ§‚
  • Alternate between hot and cold food β˜•πŸ§‹
  • Chose different carbs inputs to keep taste and motivation πŸ₯¨πŸ«πŸ‘
  • Performance also stand in your pleasure! Add pleasure aliments, and not only carbs if needed πŸ§€πŸ₯š

πŸ‘‘ - More features

πŸ“ˆ For greater accuracy, your nutrition can be even more personalized with your exact intake per hour.
This can be determined by experience (what you're used to, what worked well for you in the past) or by carrying out laboratory tests.

πŸ† To achieve your greatest goals, pacing plans can be optimized with regard to your physiological response to the effort (heart rate, energetic output).

Contact us to pursue individualization deeper and exploit your full potential!

This race briefing has been proposed by Enduraw
  • Enduraw is a sports performance research laboratory.
  • We believe data can help us visualize/understand/predict more accurately.
  • With Enduraw we turn raw data into relevant analyses.